A lot of
research has highlighted the dangers of long-term stress, which can increase
cortisol levels significantly. When your body makes high amounts of cortisol,
the testosterone levels are bound to decrease. The situation can be likened to
a see-saw, where when one goes up, the other comes down.

Stress and
cortisol also increase appetite, weight gain, and consequently the storage of
unhealthy fat around the organs. Ultimately, these changes and events are
likely to have a negative impact on your testosterone levels.

If you
desire optimum hormone levels, you need to work on reducing stress factors.
Work on eating a balanced diet, having enough sleep, regular exercise and
staying happy at all times. These will help lower stress levels and increase
your testosterone.

2. Work out and lift
weights

Working Out Increases Testosterone

Exercising
has been found to have various benefits, one of them being managing
lifestyle-related illnesses. Surprisingly, working out can also help boost your
testosterone levels. Research has shown that older people who work out have
enhanced testosterone levels, and are more fit. Newer studies have suggested
that obese men who engage in increased physical activity experienced higher
testosterone and better sexual life.

One of the
most effective exercises is that of resistance training, such as weightlifting.
It has shown positive long-term and short-term benefits. Although all kinds of
exercise are known to work to some extent, high-intensity interval training is
the most effective in boosting testosterone levels. In addition to a training
program, consider taking creatine monohydrate and caffeine supplements.

3. Take natural
testosterone boosters

Despite
there being a myriad of natural boosters out there, only a few of these are
backed up by scientific research. The herb that has been studying the most is
known as Ashwagandha. One of the studies showed a 167 percent increase in
sperm count and a 17 percent increase in testosterone levels. In otherwise
healthy men, the herb increased the testosterone by 15 percent. In another
study, the herb lowered cortisol levels by about 25 percent.

Ginger
extracts have also been found to boost testosterone levels. The delicious herb
has also portrayed a variety of other health benefits as well. Most of the
ginger studies have been focused on animals. However, one of the studies was
done on infertile humans where the extract boosted testosterone levels by 17
percent, alongside other sex hormones.

Other
popular natural supplements that have been supported by science in both humans
and animals include Tongkat ali plant, horny goat weed, shilajit and mucuna
pruriens. Considering the research behind these herbs, you can rely on them
alongside prescription medication to enhance your testosterone levels.

4. Bask in the sun or
take vitamin D supplements

Vitamin D Increases Testosterone

Vitamin D is
slowly becoming one of the most popular vitamins because of its various
benefits. Among its many advantages, it is a natural testosterone booster.
Interestingly, almost half of the United States population has vitamin D
deficiency. The other half does not have the recommended levels of the vitamin
in their bodies.

A study that
lasted 12 months showed that supplementing people with about 3,000 IUs of
vitamin D3 daily increased their testosterone levels. If you want to enjoy the
benefits of vitamin D and enhance your testosterone levels, consider exposing
your skin to sunlight often.

Eating Healthy To Increase Testosterone

5. Eat healthy

What you eat
will have a significant impact on the testosterone and other hormone levels.
Therefore, one ought to keep their diet in check all the time. If you overeat
of diet regularly, your testosterone levels might be affected. Eating adequate
amounts of protein will ensure fat loss and consequently affect your
testosterone.

Carbohydrates
also help in optimization of testosterone levels especially if you engage in
resistance training. Also, eating healthy fats will have a positive influence
on your testosterone levels; remember that a balanced diet ought to include the
right portions of fat, proteins, and carbohydrates. A balanced diet will help
you boost your T levels.

6. Take a variety of
mineral and vitamin supplements

There is no
doubt that the effect of multivitamin supplements is a highly debated topic.
All the same, most minerals and vitamins have a variety of benefits. Research
has proven that vitamin B and zinc supplements increase sperm quality by 74
percent. Zinc has also been found to boost testosterone levels in athletes.

Another
study indicated that vitamins E, C and A play a crucial role in testosterone
and other sex hormones levels. Of all the available vitamins, research has
proven that zinc and vitamin D are the most critical for testosterone
production. All of these supplements are available out there, thus do not
hesitate to try them.

7. Adopt a healthy
lifestyle and avoid taking estrogen-like compounds

Various
lifestyle choices can affect your testosterone levels. For instance, a healthy
sex life is critical in regulating your hormone levels such as testosterone.
Exposing yourself to estrogen-like compounds might also impact these levels.
Therefore, work on minimizing your daily exposure to parabens, BPA, and the
chemicals found in plastics.

Research has
shown a direct link between drug use and the reduction of testosterone levels.
Therefore, you might consider quitting the habit, especially if it is for
recreational purposes. Success, happiness, and laughter are the right
ingredients for high T levels. Thus you need to include them in your daily
routine.

8. Have lots of
high-quality and restful sleep

Getting
enough sleep is as equally important as exercise and diet are in enhancing your
testosterone levels, among other health benefits. The ideal amount of sleep
that one should have varies from an individual to another. One study, however,
found that sleeping for five hours was connected to a 15 percent reduction in
testosterone. Another long-term research showed that individuals who slept for
four hours experienced borderline deficiency.

The study is
backed up by another long-term survey that indicated that for every hour of
sleep one gets, the testosterone levels increase by 15 percent. Although some
individuals seem to do well even with a few hours of sleep, about 7-10 hours of
sleep daily can guarantee you high testosterone levels.

What is the importance
of testosterone levels?

Increased Testosterone Levels

Between the
age of 25 and 30, it is natural for testosterone to start declining. This is a
major issue, especially considering that there is a direct connection of low
testosterone to premature death, obesity and increased disease risks. Healthy
testosterone levels are also crucial for women, as it is for other hormones
like progesterone and estrogen. Thus, one needs to undertake the necessary
steps towards making the right lifestyle choices. This will help enhance your
health and testosterone levels.